BC Week 5 Day 1-2

6 Week Boot Camp Week 5- Day 1 and Day 2. Healthy Snacks.

You have a little knowledge now of what a healthy breakfast, lunch and dinner can look like but what about healthy snacks???healthy snacks  You know the food in between the food lol.

Snacks generally consist of chips, chocolates, a mocha or latte, ice cream etc.  These types of snacks can give you a quick burst of energy, yes, but then you come crashing down not to mention the guilty feelings afterwards. You need to find a way to give your body the boost it needs between meals without the negative repercussions.

When to snack: Just because you always grab a granola bar and coffee at 10 a.m. doesn’t mean you should. Don’t snack because it’s part of your daily routine; do it when you’re a little bit hungry.

What to snack on: Keep these general guidelines in mind when choosing a snack: 150 to 250 calories, about 3 grams of fiber, 5 grams of protein, and no more than 12 grams of fat. Protein and fiber help you feel full and satisfied, so you shouldn’t feel the need to grab another snack soon after, and you’ll be less likely to overeat at your next meal. 

You have to rethink the word snack.  Its more like your body needs an energy boost. So give it the right energy it needs and no it’s not the sugar from a donut lol, it’s more the natural sugars from a banana.   Boring? Maybe, but your body will thank you. Let’s look at some healthy snack alternatives.

Gluten Free Zucchini Raisin Muffins 

I created this recipe because I can’t eat gluten and I love muffins.  I wanted something gluten free that still tasted great and was low in fat and calories and this is what I came up with. The Oat Flour is easy to make yourself and is a great substitute for regular flour.  Made these yesterday and my kids love them. Healthy low fat and delicious!!!

Ingredients gluten free zucchini muffins

3 cups oat flour (make your own by grinding organic oats in your food processor or blender)

½ cups rolled oats

2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1/2 tsp nutmeg

¼ cup brown sugar (optional)

1 cup nondairy milk (almond, coconut)

1 whole zucchini (not peeled)

½ tsp vanilla extract (optional)


1/2 cup warm coconut oil

1 cup raisins

Preheat oven 350 degrees. Mix together all dry ingredients in large bowl completely. In another bowl mix egg, milk, vanilla together then add grated zucchini. Pour into the dry mixture mix then add the warm coconut oil. Last add raisins mix and spoon into muffin tins.
Bake about 15 min at 350 degrees or until muffin springs back when pressed.


Hummus & Pita hummus

1 pound Slow Cooker Chickpeas, cooled, recipe follows
2 cloves garlic, minced
1 1/2 teaspoons kosher salt
5 tablespoons freshly squeezed lemon juice
1/4 cup water
1/3 cup tahini, stirred well
1/4 cup extra-virgin olive oil, plus extra for serving

Slow Cooker Chickpeas:
7 cups water
1 pound dry chickpeas, sorted and rinsed
1/4 teaspoon baking soda

Slow Cooker Chickpeas:
Place the water, chickpeas, and baking soda in a 2 1/2-quart slow cooker. Cover and cook on high heat for 4 hours, or on low heat for 8 to 9 hours, or until tender then drain.

Place the chickpeas, garlic, and kosher salt in the bowl of a food processor. Process for 15 to 20 seconds. Stop, scrape down the sides of the bowl, and process for another 15 to 20 seconds. Add the lemon juice and water. Process for 20 seconds. Add the tahini. Process for 20 seconds, then scrape down the sides of the bowl. With the processor running, drizzle in the olive oil. To serve, transfer the hummus to a bowl and drizzle with additional olive oil. Serve with warm whole grain pita or crackers etc.

Another option for a healthy snack is a spinach and blueberry almond milk smoothie. This tastes great and will give your body the energy boost that it needs.  Remember it’s just a snack not a meal, keep the size small and the calories low.  Have Fun, Do More, Try Harder!!! Be Well.



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